Oat vs. Sweet potato — In-Depth Nutrition Comparison
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A recap on differences between Oat and Sweet potato
- Oat is higher in Manganese, Phosphorus, Vitamin B1, Copper, Iron, Magnesium, Zinc, Fiber, and Folate, yet Sweet potato is higher in Vitamin A RAE.
- Oat covers your daily Manganese needs 203% more than Sweet potato.
- Oat contains 13 times more Zinc than Sweet potato. While Oat contains 3.97mg of Zinc, Sweet potato contains only 0.3mg.
Food varieties used in this article are Oats and Sweet potato, raw, unprepared.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains
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Calcium
+80%
Contains
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Iron
+673.8%
Contains
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Magnesium
+608%
Contains
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Phosphorus
+1012.8%
Contains
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Potassium
+27.3%
Contains
less
Sodium
-96.4%
Contains
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Zinc
+1223.3%
Contains
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Copper
+314.6%
Contains
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Manganese
+1805.4%
Contains
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Calcium
+80%
Contains
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Iron
+673.8%
Contains
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Magnesium
+608%
Contains
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Phosphorus
+1012.8%
Contains
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Potassium
+27.3%
Contains
less
Sodium
-96.4%
Contains
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Zinc
+1223.3%
Contains
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Copper
+314.6%
Contains
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Manganese
+1805.4%
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains
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Vitamin B1
+878.2%
Contains
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Vitamin B2
+127.9%
Contains
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Vitamin B3
+72.5%
Contains
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Vitamin B5
+68.6%
Contains
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Folate
+409.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
Contains
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Vitamin B6
+75.6%
Contains
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Vitamin B1
+878.2%
Contains
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Vitamin B2
+127.9%
Contains
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Vitamin B3
+72.5%
Contains
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Vitamin B5
+68.6%
Contains
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Folate
+409.1%
Contains
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Vitamin A
+∞%
Contains
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Vitamin C
+∞%
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Vitamin B6
+75.6%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+975.8%
Contains
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Fats
+13700%
Contains
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Carbs
+229.4%
Contains
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Other
+75.5%
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Water
+840.1%
Protein:
16.89 g
Fats:
6.9 g
Carbs:
66.27 g
Water:
8.22 g
Other:
1.72 g
Protein:
1.57 g
Fats:
0.05 g
Carbs:
20.12 g
Water:
77.28 g
Other:
0.98 g
Contains
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Protein
+975.8%
Contains
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Fats
+13700%
Contains
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Carbs
+229.4%
Contains
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Other
+75.5%
Contains
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Water
+840.1%
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+217700%
Contains
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Polyunsaturated fat
+18007.1%
Contains
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Saturated Fat
-98.5%
Saturated Fat:
1.217 g
Monounsaturated Fat:
2.178 g
Polyunsaturated fat:
2.535 g
Saturated Fat:
0.018 g
Monounsaturated Fat:
0.001 g
Polyunsaturated fat:
0.014 g
Contains
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Monounsaturated Fat
+217700%
Contains
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Polyunsaturated fat
+18007.1%
Contains
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Saturated Fat
-98.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 55.67g | 17.12g |
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| Protein | 16.89g | 1.57g |
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| Fats | 6.9g | 0.05g |
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| Carbs | 66.27g | 20.12g |
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| Calories | 389kcal | 86kcal |
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| Starch | 12.65g |
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| Fructose | 0.7g |
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| Sugar | 4.18g |
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| Fiber | 10.6g | 3g |
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| Calcium | 54mg | 30mg |
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| Iron | 4.72mg | 0.61mg |
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| Magnesium | 177mg | 25mg |
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| Phosphorus | 523mg | 47mg |
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| Potassium | 429mg | 337mg |
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| Sodium | 2mg | 55mg |
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| Zinc | 3.97mg | 0.3mg |
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| Copper | 0.626mg | 0.151mg |
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| Manganese | 4.916mg | 0.258mg |
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| Selenium | 0.6µg |
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| Vitamin A | 0IU | 14187IU |
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| Vitamin A RAE | 0µg | 709µg |
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| Vitamin E | 0.26mg |
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| Vitamin C | 0mg | 2.4mg |
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| Vitamin B1 | 0.763mg | 0.078mg |
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| Vitamin B2 | 0.139mg | 0.061mg |
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| Vitamin B3 | 0.961mg | 0.557mg |
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| Vitamin B5 | 1.349mg | 0.8mg |
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| Vitamin B6 | 0.119mg | 0.209mg |
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| Folate | 56µg | 11µg |
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| Vitamin K | 1.8µg |
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| Tryptophan | 0.234mg | 0.031mg |
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| Threonine | 0.575mg | 0.083mg |
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| Isoleucine | 0.694mg | 0.055mg |
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| Leucine | 1.284mg | 0.092mg |
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| Lysine | 0.701mg | 0.066mg |
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| Methionine | 0.312mg | 0.029mg |
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| Phenylalanine | 0.895mg | 0.089mg |
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| Valine | 0.937mg | 0.086mg |
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| Histidine | 0.405mg | 0.031mg |
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| Saturated Fat | 1.217g | 0.018g |
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| Monounsaturated Fat | 2.178g | 0.001g |
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| Polyunsaturated fat | 2.535g | 0.014g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
85%
Minerals Daily Need Coverage Score
154%
20%
Comparison summary
Which food is lower in Saturated Fat?
Sweet potato is lower in Saturated Fat (difference - 1.199g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.4)
Which food is lower in Sugar?
Oat is lower in Sugar (difference - 4.18g)
Which food contains less Sodium?
Oat contains less Sodium (difference - 53mg)
Which food is lower in glycemic index?
Oat is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Oat is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.